April + May 2022: Glute Boost

Workout Overviews

Workout A

Rockin’ Everywhere

STRENGTH 

1. Deadlift variation

P1: 3-4 x 6-8

P2: 3-4 x 4-6

Rest 2-3 minutes

Suggested filler: RKC plank 20 secs

2A. High dumbbell step ups 

P1: 3 x 6-8 RL

P2: 3 x 8-10 RL

2B. Incline single arm dumbbell bench press

P1: 3 x 6-8 RL

P2: 3 x 8-12 RL

Rest 60 seconds

3A. Kickstand DB hip thrust

3 x 12-15 RL

P2: 1.5 rep variation

3B. TRX inverted row

3 x 10-12

P2: 1:3 tempo

Rest 30-60 seconds

4. 2 point single arm triceps kickback

2-3 x 12-15 RL

P2: Increase reps

Rest 60 seconds

IF TIME GLUTE BOOST:

Perform 3 rounds, resting as needed.  

  • Side lying knee to knee x 10 RL
  • Donkey kicks x 10 + top half pulses x10 RL

Workout B

Shake Your Tailfeather 

STRENGTH

1. Barbell hip thrust

P1: 3-4 x 8-10

P2: 3-4 x 10-15

Rest 2-3 minutes

Suggested filler: Wall pec release x 5-6 breaths RL

2A. Pull-up variation of choice

3 x 8-10

P2: Increase reps

2B. Dumbbell curtsy lunge

3 x 6-8 RL

P2: 1.5 rep variation

Rest 60 seconds

3A. Arnold press

3 x 6-8

P2: Increase reps

3B. Wall hinge with single arm dumbbell row

3 x 8-10 RL

P2: Increase reps

Rest 60 seconds

4. Push-up variation of choice

2-3 x 8-10

P2: Increase reps

Rest 1 minute

IF TIME GLUTE + SHOULDER BOOST: 

Perform in descending ladder format: 10, 8, 6, and if time allows work down to 4 and 2. 

  • Side lunge to single arm lateral raise
  • Wall sit with alternating front raise
  • Side plank from knees with rear delt pull

Workout C

Bootylicious

STRENGTH

1. Heels elevated landmine squat

3-4 x 6-10

P2: Add 2-3 second pause

Rest 2 minutes

Suggested filler: Side plank with foot on wall + reach x 5-6 breaths RL

2A. Foam roller supported rotating split squats

3 x 8-10

P2: Rotating reverse lunges

2B. Dumbbell bench press to bench fly

3 x 6-8 each

P2: Increase reps

Rest 30-60 seconds

3A. Wall iso hinge with alternating rear fly

3 x 6-8 RL

3B. Dumbbell pullover

3 x 10-12

Rest 60 seconds

4. Dumbbell external rotation

2-3 x 12-15

Rest 60 seconds

IF TIME GLUTE BOOST:

Perform 5-10 minutes AMRAP, resting as needed.

  • Banded good mornings x 15-20
  • Banded wide bridges x 15-20
  • Side-lying hip abductions x 15-20 RL

Full Body Warm-Up Flow

Relax + Release 

Side lying pelvic tilts x 5-10 RL

Side lying adductor pull backs x 3-5 RL

Open book x 5-10 RL

Quadruped rotations with thread the needle x 5-10 rotations + 5-10 second hold

Forward rock to downward dog x 5-10 

Squat to stand stretch with squat prying x 5-10

Lateral lunge + squat flow with reaching x 5-10

Weekend Warrior

Spring Soiree

Cash In (1-2x):

  • Hug knee to chest into lunge x 5 RL
  • Inchworm to shoulder roll x 5
  • Side lunge to lateral reach x 5

5 rounds (40 seconds work, 20 seconds rest):

  • Squat jacks
  • Walking plank to beast hover
  • Skater hops
  • Triceps dips
  • Alternating reverse lunge to knee drive

Cash Out:

  • Glute release exercise of choice (see below!)

Additional Resources

Events

This month, I will be popping into the FB group for LIVE trainings on how to know whether using a band or block for glute activation is best for you, and I will be sharing some additional glute related pop-up content throughout the month.